brikis98's crossfit journal

[brikis98]

Power clean & split jerk: 128x3, 178x2, 198x1, 218x1, 228x1, 238x1, 248x1, 258xF, 258xF, 258xF, 218x5

I was supposed to do sub-maximal singles, but the gym was packed, so I had to share the bar with a buddy there who egged me on. I stupidly tried to tie my PR of 258 and quite frankly, my split jerk technique just isn't there. I felt very solid on 238, a little shaky on 248 and at 258, it was just ugly. Oh well, back to singles at ~238 next time. BTW, the set of 5 with 218 was a nice challenge: a good test of having to stay focused & generate lots power while huffing and puffing for air. I'm tempted to try a Grace (30 C&J reps for time) at bodyweight (195) or a half Grace (15 C&J reps for time) with 228.

One armed Fran:
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
* Thrusters right arm
* Thrusters left arm
* "One-hand" pull-up right arm (left hand grabs the right wrist)
* "One-hand" pull-up left arm (right hand grabs the left wrist)

Sub: did 10-6-5 on the "one-hand" pull-ups.

Time: 10:30

Interesting workout. The one armed thrusters felt pretty good, taxing both my endurance and midline stability. The "one hand" pull-ups were good too - I even managed to do some kipping with them - but I had to scale the reps down as the skin on my forearm was getting destroyed from gripping it with my other hand. It was uncomfortable, but a solid workout.

 

[brikis98]

Tabata Run: 8 rounds of 20 seconds on, 10 seconds off.

Ran barefoot on a treadmill.

As instructed on the CFE website, I used a 12% incline and did all the intervals at 8mph.

 

[brikis98]

Squat: 135x5, 225x5, 275x5, 315x5x5
Power clean & overhead press: 95x5, 135x5, 155x3, 175x1, 185x1, 190x2x1, 185x2x1

Something felt a bit off on my squat today, so instead of going up in weight, I just went for high volume with the 5x5. Not used to that kind of volume, so it was pretty tough. I then moved onto the press, where I wanted to do 5 singles with 190, but the bar speed was way too slow, so after two sets, I dropped back down to 185. Weak day all around.

5 rounds for time:
15 pull-ups
15 burpees

Time: 8:35

Stretching

It occurred to me today that I've barely done any stretching the last few months. I've been getting to the gym so late (and so inconsistently) because of work that I just skipped out on stretching to save time. I've definitely lost flexibility, which is not good. I'm going to try to force myself to stretch 15 minutes every day, possibly following the Mobility WoD.

 

[brikis98]

Run: agility drills, followed by 8 rounds of 40 yard dashes w/ 30 seconds rest between rounds.

My VFFs were in the wash, so I just went to a field and ran around barefoot. I started with a bunch of agility drills, including various shuttle runs, some backwards running, T runs, etc. I found it pretty tough to get much traction barefoot on the wet grass, so the sudden direction changes were tricky. I then did a bunch of 40 yard dashes, going hard, but not all out, which let me relax and feel good about going fast.

 

[brikis98]

Bodyweight exercises: some muscle-ups, ring L sits, high jump, pull-ups, etc

I had to wait for a CF class to end before I could start my workout, so I just did a bunch of random bodyweight exercises to kill time.

Deadlift: 135x5, 225x5, 315x3, 365x2, 405x2, 435x1, 455x5x1

The sprinting on Sunday did a number on my hamstrings, so I took a day off yesterday. I was still very sore today, so I went conservative on the deadlift, but in retrospect, it wasn't necessary. 455 was absolutely flying up without a pause. Will bump to singles of 460 or 465 next time.

For time: 100 KB swings with 50lbs

Time: around 4-5 minutes (timer malfunction)

I thought I started the timer on my iPhone, but I must've missed the button (or hit it twice), because it didn't actually run. However, I had noticed the clock on the wall at the gym and know that the workout took between four and five minutes. Biggest limiting factor was my grip; my lungs were barely taxed at all, but after deadlifts, I was really struggling to hold onto the KB.

 

[brikis98]

Run: 3x1 mile with 3 minutes rest between rounds

Ran on a treadmill in VFFs

Round 1: 8.5mph
Round 2: 9.0mph
Round 3: 8.7mph

 

[brikis98]

Power clean & split jerk: 128x3, 178x2, 198x2, 218x1, 238x6x1

Back to singles again and my technique actually felt pretty good on most of the reps. All the power cleans and 4/6 of the jerks were very solid. Feeling good for singles with 243 next week.

3 rounds for time:
185lb front squat, 10 reps
GHD sit-up, 10 reps
Clapping push-ups, 10 reps

Time: 5:30

Very quad heavy workout. Lost ~30 seconds during round 2 waiting for the GHD to free-up.

 

[brikis98]

Squat: 135x5, 225x5, 275x5, 315x5, 325x5, 335x3x5
Clean & press: 95x5, 135x5, 155x3, 175x1, 190x5x1, 135x8
Dead hang pull-ups: 14, 10, 8, 8

The squat started out slow, but after a rough set with 315, I got angry and absolutely blew through 325. That's when I realized I was being too relaxed/slow on the squat and needed to focus on tight reps with as much speed/power out of the hole as possible. Once I did that, the 3x5 with 335 was no problem. Happy to see things moving again and will bump to 345 next time. Clean and press was a similar story: the first single w/ 190 was slow, but once I got myself pumped up, I was able to power through the next 4. Will try for 195 next time. I didn't have time for a metcon, so I finished up with 3 very quick sets of dead hang pull-ups. With only ~1 minute between sets, the rep counts dropped off pretty quick.

 

[brikis98]

Run: 12 rounds of 1 minute on, 30 seconds off

Ran on a treadmill in VFFs

Round 1: 9.0mph
Round 2: 10.0mph
Round 3: 10.2mph
Round 4: 10.2mph
Round 5: 10.2mph
Round 6: 10.2mph
Round 7: 10.2mph
Round 8: 10.2mph
Round 9: 10.2mph
Round 10: 10.2mph
Round 11: 10.2mph
Round 12: 10.2mph

 

[brikis98]

5 rounds for time:
5 deadlifts, 315lbs
7 handstand push-ups
9 knees to elbows

Time: 5:45

Glute ham raise: 3, 5, 7, 9
Dead hang pull-ups: 10, 10, 8, 8

Not sure if it's just a mental thing, but as I fatigue, glute ham raises make my hamstrings feel like they are on the edge of cramping. Hopefully that feeling will go away as I get used to them. Hands were exhausted after the metcon, so I really struggled with pull-ups.

 

[SociallyChallenged]

5 rounds for time:
5 deadlifts, 315lbs
7 handstand push-ups
9 knees to elbows

Time: 5:45

Glute ham raise: 3, 5, 7, 9
Dead hang pull-ups: 10, 10, 8, 8

Not sure if it's just a mental thing, but as I fatigue, glute ham raises make my hamstrings feel like they are on the edge of cramping. Hopefully that feeling will go away as I get used to them. Hands were exhausted after the metcon, so I really struggled with pull-ups.

I'd prolly say you're using too much hamstring and not enough glute in that situation. Try doing some bodyweight bridges to wake them up. I think StrongLifts also has a section about how to improve your utilization of your glutes. You could try that out too.

 

[brikis98]

Run: 3x3 min with 3 minutes rest between rounds

Ran on a treadmill in VFFs

Round 1: 10.0mph
Round 2: 10.0mph
Round 3: 10.2mph

Cooldown: 1.5 mile run barefoot

 

[brikis98]

Clean & jerk: 128x3, 178x2, 198x1, 218x1, 238x1, 243x1, stopped
Clean: 238x1, 258x1, 268x1, 278x1, 283xF, 218x6

I hate jerks. I can never get them quite right and today was even worse than usual. The first single with 243 was ugly and felt funny in my neck. I had a neck injury a long time ago and didn't want another, so I stopped with the jerks and switched to cleans.

25, 50, 75 reps for time of:
Pull-ups
Push-ups
Sit-ups
Squats

Substitution: to avoid tearing up my hands, I did a 15, 30, 45 rep scheme for pull-ups.

Time: 22:11

 

[brikis98]

Run: 3 miles, for time

Ran on a treadmill in VFFs

Time: 22:20 (8.0mph for the first 2.6 miles, 9.0mph for the last 0.4 miles)

 

[brikis98]

Squat: 135x5, 225x5, 275x5, 315x5, 345x3x5
Clean & press: 95x5, 135x5, 155x3, 175x1, 185x1, 195x3x1, 195xF, 195xF, 185x2x1

Felt very strong on the squat again. Will probably go for a 3x5 of 355 next time. Clean and press started out strong, but the 3rd single was VERY slow and after that, I could budge the weight more than a few inches. Will try 195 again next time.

Bodyweight Grace
For time: 30 reps of clean & jerk at 195lbs

Time: 8:58

 

[brikis98]

As many rounds as possible in 20 minutes of:
Run 400m
20 pushups
20 box jumps, ~20"

Ran on a treadmill in VFFs

Rounds completed: 6 + 200m running

 

[EvilYoda]

Are you going to give the sectional WOD a shot? I bet you'd kill it.

 

[brikis98]

Are you going to give the sectional WOD a shot? I bet you'd kill it.

I don't like the format this year. I know I have no real chance at going far in the CF games, so the only reason I would do it is for the fun/excitement of a real competition. Since all they have this year is the ability to go to an affiliate or send in a youtube video, it's just not the same, so I think I'll pass.

As for the first sectional WoD in particular, I'd like to give it a shot, but I can't really snatch or OH squat since I blew out my shoulder a while back doing heavy snatches. It has healed enough that I can do all exercises just fine, but the OH squat position still doesn't feel right. I can tell the injured shoulder doesn't get into quite the proper position, so I don't want to push it with a hard metcon quite yet.

 

[EvilYoda]

I don't like the format this year. I know I have no real chance at going far in the CF games, so the only reason I would do it is for the fun/excitement of a real competition. Since all they have this year is the ability to go to an affiliate or send in a youtube video, it's just not the same, so I think I'll pass.

As for the first sectional WoD in particular, I'd like to give it a shot, but I can't really snatch or OH squat since I blew out my shoulder a while back doing heavy snatches. It has healed enough that I can do all exercises just fine, but the OH squat position still doesn't feel right. I can tell the injured shoulder doesn't get into quite the proper position, so I don't want to push it with a hard metcon quite yet.

Ouch, I see. And I understand where you're coming from, but there aren't any affiliates putting on weekly events around you? I was just in Phoenix and a bunch of the local boxes are banding together to put on some sizable weekly competitions. Scottsdale is doing this thing called "Friday Night Lights".

As for the WOD, it's ground-to-overhead any way, so you could always do 15 clean and presses

 

[brikis98]

Deadlift: 135x5, 225x5, 315x3, 365x2, 405x2, 435x1, 455x1, 460x5x1

Strong deadlift day. Busted through the 460lb singles with < 2 minutes between sets. 465 next week.

5 rounds for time:
10 handstand push-ups
20 pull-ups
40 double-unders

Time: 18:00

 

[brikis98]

Run: 4.72 mile loop around Stanford

Ran in VFFs. Terrain included hills, mud, dirt, rocks, etc.

Time: 47:00

This was one of the most fun runs I've ever done. My legs were very stiff at first - it was actually supposed to be a rest day, but I won't have time to workout tomorrow - but they loosened up after a mile, just as I reached a small pond/marsh on Stanford campus. It had been raining for a couple days, and knowing that my VFFs are machine washable, I went right around the edge of the marsh, blasting through the mud, hopping around puddles, scattering up hills and dodging rocks. Some guy was walking his Labrador retriever and it was tough to tell which of us was having more fun barreling through the dirt.

I then speed off around other parts of campus, past some farms, horses, science buldings, the memorial church, Rodin sculptures, libraries and home. I used my RunKeeper iPhone app for the first time and found its tracking of pace/route/etc very helpful. Looking back at the data, I was actually accelerating the entire time: I went from a 10:26/mile pace in the beginning/middle (especially during the hill portions) to an 8:06 pace by the end. I think some sort of trail running might just be my thing

 

[brikis98]

Clean: 128x3, 178x2, 218x2, 238x1, 258x1, 268x1, 268xF, 268xF, 268x1, 268x1, 268xF, 268xF, 268xF

Crappy day at the gym. My legs had no "pop" and my technique was sloppy. The goal was 6 singles with 268, but I only managed to get 3 with lots of misses in between. I'll definitely have to repeat this weight or even drop down to 258 next time to get things working properly.

4 rounds for time:
Row 500m
8 chest-to-bar pull-ups
12 burpees

Time: 16:04

My injured left shoulder had noticeably less ROM during the large kip used in the CTB pull-ups. I was definitely not symmetric, which was neither comfortable nor efficient. Not good. No idea when, but I may need to finally find time to get proper PT, if I haven't waited too long already.

 

[brikis98]

Run: 8 rounds of 40 seconds on, 20 seconds off

Ran on a treadmill in VFFs

Round 1: 10.0mph
Round 2: 10.3mph
Round 3: 10.5mph
Round 4: 10.8mph
Round 5: 11.0mph
Round 6: 11.2mph
Round 7: 11.2mph
Round 8: 11.2mph

 

[brikis98]

Squat: 135x5, 225x5, 275x5, 315x5, 350x3, 350x4, 350x1, 315x5
Clean & press: 95x5, 135x5, 155x3, 175x1, 185x1, 195x5x1
Strict pull-ups: 4x12
Strict ring dips ("proper" support position): 3x8

Long day at work after a long week, so I was exhausted at the gym and just did a pure strength workout w/o any metcon. I felt very weak on the squat and didn't even come close to the 3x5@350 that I had planned. Will retry next week. I did manage to get through all five singles of 195 on the clean & press, but the bar speed on the press was VERY slow each rep. Depending on how I feel next week, I may repeat at the same weight.

 

[brikis98]

Run: 7 mile loop through Sonoma vineyards

Ran in VFFs. Terrain included lots of hills, gravel and mud.

Time: 1:05

Longest run I've ever done in VFFs. I was up in Sonoma for the weekend, the weather was beautiful and I just got some wireless headphones, so I was able to listen to my audiobooks as I ran. I didn't go particularly fast - average pace was just a touch faster than 10 min/mile - and just enjoyed the beautiful views. I felt great through out, going faster on the flat and downhill portions (up to 6:30 min/mile pace according to RunKeeper) and slower in the hilly and muddy parts. No issues with blisters, even though I ran through lots of rocks and gravel. After cooling down, I joined my girlfriend in the hot tub. I love Sonoma